Love how many level one certs we had this weekend! Great to see the crossfit family grow!

Comment #1 - Posted by: ptlifeguard at October 21, 2012 5:09 PM

Thanks to Joe D., Joe, Dave, and Lindsey for a great weekend! You guys worked awesome together, and gave me a lot of tools to use to help others! You made learning fun for sure! Thanks again!!

Comment #2 - Posted by: Paul Passine at October 21, 2012 5:13 PM

Congrats T-Battle! CrossFit Trident!!!!!

Comment #3 - Posted by: Noel at October 21, 2012 5:13 PM

Chicago was awesome! Great course Joe, Lindsey, Dave, and Joe!

Comment #4 - Posted by: Heather at October 21, 2012 5:26 PM

Crossfit Atlanta Rocked The Box ALL WEEKEND LONG. Mike G, James, Lady B, Rory and Leah were the best. I learned so much and I left the box tonight feeling 100% more confident and proud of what I learned. Everyone else in the class was awesome too, so friendly. Best Box and Trainers in the Land..Crossfit Atlanta.

Thanks You Guys

Comment #5 - Posted by: Scott S. at October 21, 2012 5:47 PM

Crossfit Atlanta Rocked the BOX ALL WEEKEND LONG. Mike, Bethanie, James, Rory and Leah kicked ass. They were great and I learned so much from them. I feel 100% confident in what I was taught. Thanks to them at Crossfit Atlanta and the rest of the people that were in the class, it was great.

Comment #6 - Posted by: Scott S. at October 21, 2012 5:51 PM

Thanks to the Chicago crew of Joe x2, Dave, and Lindsey - learned a bunch and had a great time. The trainers really showed what the Crossfit spirit and community is all about!

Comment #7 - Posted by: Dave H. at October 21, 2012 6:07 PM

Had a great seminar at CFNZ in New Zealand.... no photo :(
Brett, Kimo, Juria, Doug and Lauren were awesome!!

Comment #8 - Posted by: Joe at October 21, 2012 6:09 PM

Thanks to Crossfit Atlanta. I learned so much. Staff was awesome. You all are absolutely great instructors. My legs are smoked. I'll be working on the strict muscle ups tomorrow morning.

Comment #9 - Posted by: terry werho at October 21, 2012 6:17 PM

Crossfit Max Effort in Las Vegas was not only the coolest boxes I have been too, the owner Zack was great teacher. The knowledge mixed in with humor was the perfect combination. I never felt confused or picked on, only constructive criticism. The only thing I would change is possibly having clipboards or tables for the test takers, just to make it a little easier. other than that I truly appreciate all of the trainers and the time and effort they put in to having us love crossfit.

Comment #10 - Posted by: Becky Chambers at October 21, 2012 6:22 PM

Crossfit Atlanta killed the cert this weekend! Learned so much and the staff for so energetic and keep things fun! My quads are pretty smoked from the weekend! Super awesome- thanks to everyone at CF Atlanta!

Comment #11 - Posted by: Natana C at October 21, 2012 6:23 PM

Awesome job by the CrossFit Reston, Va crew! Great L1 cert!

Comment #12 - Posted by: Jamison at October 21, 2012 6:23 PM

Thank you CrossFit Atlanta for an amazing weekend! The coaches couldn't of been better & I couldn't be happier that my CrossFit family has grown. Thank you everyone @ CF ATL!

Thanks to all the instructors at the L1 at CrossFit Max Effort in Vegas! You were all extremely knowledgeable, professional, and there was never a dull moment. I learned more than I hoped, and the class exceeded my high expectations. Thanks to Zack for opening his gym, and representing Vegas so well! Can't wait to get back to the box. Hell yeah!

Comment #17 - Posted by: James F. at October 21, 2012 6:51 PM

Super stoked! I love Crossfit always been an athlete and in shape but Crossfit is changing my life! Amazing stuff love the competition with my friends. Post time tomorrow!

Comment #18 - Posted by: RioSandiego22 at October 21, 2012 6:56 PM

Nice video. Appreciate the effort the athletes gave the WOD.

Comment #19 - Posted by: jct at October 21, 2012 7:16 PM

Nice job Ocean Beach, that looked like a real burner. Great job, athletes!

Can't wait to try it tomorrow.

Comment #20 - Posted by: mgp at October 21, 2012 7:24 PM

Thank you to CrossFit Max Effort for hosting an absolutely amazing L1 Certification Course this weekend. It was both an honor and blessing to have had the opportunity to work with so much new talent as well as to learn from some of the most highly sought out professionals in the industry. A BIG Thank You to the CFit staff for sharing your knowledge and passion with us, and for making this weekend so memorable and meaningful. What a blessing to be a part of such a wonderful and supportive community. Very excited to begin this new chapter in life. Keep inspiring and thank you again!

Comment #21 - Posted by: Emma Pietrzak at October 21, 2012 7:26 PM

Big thanks to Stefani Rocket and the crew from Alamo. Ya'll did a fantastic job. :)

Comment #22 - Posted by: Shelby at October 21, 2012 7:34 PM

Thanks so much to Joe D., Joe, Dave, and Lindsey for a fantastic weekend of knowledge! Crossfit River North was a great host and our group was terrific. We could not have asked for better coaching staff!

Comment #23 - Posted by: Heidi M. at October 21, 2012 7:45 PM

Had a great weekend at the L1 at Crossfit Atlanta. Thanks to Mike G, Bethanie, James, Rory, and Leah. You guys were very knowledgeable and motivated. I learned a ton and can't wait to put it into practice. Thanks again.

Comment #24 - Posted by: Bryan R at October 21, 2012 7:55 PM

Had an awesome weekend at Chicago's level1. Thanks to the instructors for their dedication and patience :)

Comment #25 - Posted by: shelly at October 21, 2012 7:59 PM

A big thanks to CF Atlanta & the awesome instructors at the L1! Great weekend!

Comment #26 - Posted by: Melissa J at October 21, 2012 8:00 PM

Big thanks to crossfit Atlanta & all of the staff at the L1 this weekend! Everything was executed beautifully!

Comment #27 - Posted by: Melissa J at October 21, 2012 8:04 PM

Awesome weekend here in Vegas. Great class after crossfitting for 9 months learned just so much more. Trainers were fantastic.

Comment #28 - Posted by: Shawn S. at October 21, 2012 8:10 PM

Thank you to Zach and Max Effort in Las Vegas for hosting such an excellent learning experience!!! And thank you to the Fantastic crossfit L1 Coaches!!! I feel very fortunate to be in such an incredible community! I look forward to a long career of sharing Heath and Fitness with others!

Comment #29 - Posted by: Erin at October 21, 2012 8:12 PM

What a great time at the Coaches Prep Course this weekend at Trident CrossFit in Alexandria, VA. Thanks to Chuck, Erik and Nicole for the AWESOME instruction and critical evacuation that makes us better coaches. Thanks to Nicole Carrol for stopping by and saying hello!

Shout out to all the RNCF Level 1 certification partipants and especially to the coaches! Chicago's staff was quite the crew --Linz, Big Joe, Little Joe, and Dave. I gained such a wealth of knowledge from each of you and thoroughly enjoyed the time that I shared with you all at the certification. The experience was life-changing and I cannot wait to get started with coaching! Let's pursue VIRTUOSITY!!! :)) WHOO HOO what an amazing weekend.

THANK YOU SO MUCH!!

Comment #31 - Posted by: Lauren H. at October 21, 2012 8:24 PM

Great experience, learned in 2 days more than all my time doing Crossfit!

CrossFit Atlanta was awesome! Couldn't ask for better trainers, they were amazing! tons of energy, easy to approach, and extremely knowledgeable! Thanks again to Mike, Bethanie, Leah, James, and Rory. You all helped me so much and I can't wait to try out all my cues this week with the others in the gym! and thanks to everyone in the class with me... the energy during workouts and the desire to learn and be better coaches was life changing. I realized that CrossFit isn't just a gym, but it's a lifestyle and I am lucky to be involved with a community and family like all of you! Thanks again to CrossFit Atlanta for putting us up all weekend in your gym and thanks again to our trainers... ya'll were freaking awesome! I better see you five at the ziplines soon!

Comment #34 - Posted by: Justin Joyce at October 21, 2012 9:07 PM

Shout out to everyone at CrossFit USD Level 1 course. The experience was more than expected. The whole Staff was outstanding. Lisa, Josh, KJ, Nuno, everyone!! Nothing but positive coaching and keeping everyone in tune and motivated. Thank you guys and God Bless.

Comment #35 - Posted by: Jaime Baxter at October 21, 2012 10:16 PM

Excellent training at Crossfit X-Factor in Portland OR!! I've been to lots of trainings in my life, but I've never had two 9-5 days be such a great combination of fundamental information clearly presented, great coaching including some wonderful tips that I think are going to fix some sticky problems in my form, very helpful practice with coaching, and fun workouts with a wonderful group of people. Makes me so proud to be a Crossfitter! Thanks to all the coaches, with special shoutout to Tommy from Crossfit Lake Oswego.

Comment #36 - Posted by: Holly Arrow at October 21, 2012 10:36 PM

Cheers to Karl and the crew at crossfit Stockport, great people, great course, couldn't have asked for a better weekend guys. Rodger that!!!!

Comment #37 - Posted by: Tuczemskyi at October 21, 2012 11:16 PM

Third workout after procedure for 2 bulged discs and sitting on my butt for almost a year so I scaled weight down to 95#.

Time was 22:02.

Comment #38 - Posted by: Lucas at October 22, 2012 12:05 AM

M/29/136#

Scaled to 40kg, with Power Snatch

17:37

Comment #39 - Posted by: Keen-NZ at October 22, 2012 12:10 AM

Really great workouts! Thx.

Tips to be able to perform muscle ups ?

Comment #40 - Posted by: Larios at October 22, 2012 12:40 AM

44/m/176cm/74kg

Scaled to 95 pounds

16:28

Used running shoes.
Nice workout, combines two of my weaknesses, but I think I did a good job today. The key was not to rush the snatches.

CrossFit PC level 1cert this weekend was awesome! It's not everyday you get to be instructed by the the second fittest man in the work Matt Chan! And a crossfit Legend like Chris Spealer! And if anyone has any question if Neal Maddox is an amazing athlete... Just watch the man workout. Was the best two days of crossfit ever!!!

Awesome Level 1 course at CrossFit Atlanta this weekend! BEST seminar staff ever!!! Thank you so much to Bethanie, Mike G, Leah, James & Rory!!! I learned a lot, met some awesome people, and it was so fun:). Thanks for a great weekend!

Comment #47 - Posted by: Robin W at October 22, 2012 3:50 AM

16:12 as Rx'd
Holy crap...

Comment #48 - Posted by: LukeP at October 22, 2012 4:20 AM

Sprint 40 down 40 back 4x?

Comment #49 - Posted by: Txbeast at October 22, 2012 4:25 AM

yesterdays workout rxd
7:55

Comment #50 - Posted by: zak 5'9" 180 m30 at October 22, 2012 4:25 AM

16 30

Comment #51 - Posted by: roh at October 22, 2012 4:28 AM

In a commercial gym what should I sub the sprints for?

Thanks guys

Comment #52 - Posted by: Jon at October 22, 2012 4:39 AM

@Jon Go outside!! You know you already look crazy for doing Crossfit stuff in the gym. Lol. I know because I do too! :-)

Comment #53 - Posted by: Shane Bonilla at October 22, 2012 4:53 AM

M/20/5'9"/200

27:03 as Rx'd

Not proud of it, but still achey all over from my first marathon last weekend. Get it done, thats all that matters, right?

Thanks to Joe, Dave, Lindsey, and Joe! What a great weekend in Chicago! Couldn't have asked for a better crew!

Comment #60 - Posted by: Meghan at October 22, 2012 6:11 AM

CrossFit Atlanta rocked it this weekend for the L1 cert! Big thanks to Mike, Bethanie, Leah, James, and Rory. Your passion for CrossFit is contagious. I loved the structure of the course and the proactive learning environment. Now that I'm armed, I look forward to taking the next step in my CrossFit journey. Thanks!

Great Weekend at Peak, Miami!! The course was excellent! two great days of learning lots of great stuff. Russell, Nickole, Austing, Chris and the rest of the traineers did a great job. They taught us great things in these 2 days! Thanks Guys!!

Comment #64 - Posted by: khris at October 22, 2012 7:02 AM

Awesome weekend at CrossFit Peak 360 in Miami for the Level 1 Cert. Many thanks to Russell Berger and crew (Nicole, Andy, Austin, Chris, and Lance). You guys were awesome and the training was great. How do I know that? Because my hammies, glutes, and hip flexors say so.

Comment #65 - Posted by: Ryan at October 22, 2012 7:07 AM

Had a nutrition question. I try to avoid breads pasta and rice, but the amount of volume that I trying leaves my extremely hungry. It's hard to get satisfied on veggies and lean meats. Does anyone know if quinoa would be a good alternative to grains to help satisfy my hunget

Comment #66 - Posted by: Hollyhog at October 22, 2012 7:24 AM

M/ 38/ 134 lbs/ 5'-6"
I've been doing a lot of my own programming mostly because I've been working out really early in the mornings in the park with my own equipment and needing to vary it up and keep it fun, intense, and challenging.
This morning I tried a new one again of:
5 rounds of: 10 Ring Dips(with 20 lb weighted vest), 10 1.5 pood KB Swings (wearing 20 lb weighted vest), 20 sec. L-sit hold on low paralette(with 20 lb weighted vest)
I did not 100% do this for time, because my gym boss went on the fritz but I was just pushing hard to complete as fast as possible but keep it all on the up and up and to try something different.
I set up everything and got loose and pulled it all down, played with my dog in the park after the WOD and put things away, stretched and was home before 1 hour was up. NOT TOO SHABBY. Happy with it all.
The L-sit holds were good pre fatigue for the next ring dips and the ring dips got me taxed and winded to go into the KB swings and the KB swings were making me breath hard to get into the L-sit hold. All in all it worked out about how I anticipated. I was better than I thought I would be overall. I went unborken for all except the last 2 rounds of ring dips. I did break them into 7+3 in the last 2 rounds. I did that mostly to keep the pace up and no big breaks. I was breathing about 10 big breaths before jumping onto the next movement on the last couple rounds and the first few round I was probably breathing about 5 big breaths before jumping onto the next movement. I'll try this one again some time in the not so distant future I'm sure.
Good Time.

Comment #67 - Posted by: Anton at October 22, 2012 7:26 AM

CROSSFIT PARK CITY!!! Matt, Spealler, Kimmy, and Neal - two days could never be enough. Thanks for a good time! Inspiring aaand informative ;)

Comment #68 - Posted by: SADEE at October 22, 2012 7:27 AM

Regarding Post #59:
I would suggest a few things:
First of all I would go 100% Zone for at least 1-2 weeks. I mean weight and measure it all. that will get you used to really protion contron and that will get you on the right pat for regualr eating and snacking. KEEP A FOOD LOG, and a workout, sleep and results log.. all ONE log.
You'll be able to really see what variables effect your results that way. It seems like a lot at first, but after a little bit, you'll be eye-balling servings based on your new found correct portion control, and you'll be noticing your results and you'll be better prepared to tweek you nutitrition.
I find that if you really eat vegetables and fruits (lower glycemec are best, like apples and canteloupes, strawberries, etc.) with proteins and a good balance of good fats like good nuts and seeds you'll get pretty full and fell balanced throughout the day. No big dips, highs and lows. It takes some dedication and focus and PLANNING AHEAD, but if you get in the that habbit, you'll be AMAZED at your compounded results. SERIOUSLY. Really commit for 2 weeks to adjust yourself and you'll see the differences. I would also suggest drinking lots of tea and water to get proper hydration. I think a lot people confuse hunder with thirst. If you drink water and keep hydrated, AND eat good wholesome foods you will be A LOT less hungry. You't have to invent the wheel. Go to the early posts of the CF site and there is a ton of useful, FREE information.
best of luck,
I also would write down your goals. If you don't ahve goals, how can you judge if you're being successful or if you're on the right path to change things up? Do you want to get faster, stronger, improve your 5K, lift 400 lbs in the DL??? Not sure... maybe all of the above? MAybe you want to be better able to play with your kids? I don't know. Setting small achievable goals, as well as long term goals really helps.
again,
best of luck.
keep fit and enjoy the path to well being.

Comment #69 - Posted by: Anton at October 22, 2012 7:42 AM

2 rounds 115 lbs. Then scaled to 95 lbs. Snatch form is terrible but its a work in progress. Ran back in forth in the basement. Good one

14:51

Comment #70 - Posted by: Ed M/33/5'10/200 at October 22, 2012 7:44 AM

33:13

damn i couldn't do the last set of squat snatches!!
need to work on that!!!
good WOD!!

Comment #71 - Posted by: Andres Pacheco at October 22, 2012 7:46 AM

m/29/190

subbed 10 double unders for sprint, all else RX

21:33

@ Andres: I hear you -- that last set of snatches ruined me

Comment #72 - Posted by: kyle at October 22, 2012 7:54 AM

@hollyhog

I personally overcame the hunger "feel of emptyness" coming from drastically reduced intake of (bad) carbos with higher intake of nuts, almonds, peanuts et similar. Those provide you with the energy you were used to get from pasta and other grains. Try it!
Best, Matteo

Comment #73 - Posted by: Matteo at October 22, 2012 8:16 AM

Crossfit Atlanta you guys rocked. Learned a lot from from the instructors over there, and hope to carry it on to other people.

Comment #74 - Posted by: Fadi at October 22, 2012 8:17 AM

Great weekend at CrossFit USD for the Level 1 course. Shout out to all the trainers and participants. Good luck to everyone. God Bless.

Comment #75 - Posted by: Jaime Baxter at October 22, 2012 8:22 AM

CrossFit Atlanta was the place to be this weekend! Mike G. and Bethany, Leah, James and Rory were THE BEST instructors!!! Way to go guys! You did a great job and I learned so much! It was a good time with some fabulous crossfit friends!!!

What an amazing weekend at CF Atlanta!!! Mike, Bethanie, James, Leah and Rory; you all made this weekend more than I could have ever imagined. As a middle school teacher and coach, the expertise and ability to connect with your students that I witnessed was extraordinary!!!All of the participants were fabulous, as well!! Thank you for the BEST weekend possible!!!

Comment #78 - Posted by: paige at October 22, 2012 8:30 AM

Level One at Southie was probably one of the best weekends I've had in awhile!

Joe, Dave, EC, Bobbi, and Mel couldn't have done a better job at the seminar.

I learned an impeccable amount, and I don't think I can wait a whole week to know my test results.

Comment #79 - Posted by: Ryan Blake at October 22, 2012 8:38 AM

M/34/185#/5'8"
12;38 Rx'd. Body was dead after all those GHD's. Thanks guys.

Comment #80 - Posted by: Chris N at October 22, 2012 8:45 AM

Loved the seminar staff this weekend at Peak 360 in Miami. They were amazing and so knowledgeable. This course just made me love CrossFit even more!

Comment #81 - Posted by: Patty at October 22, 2012 9:19 AM

75# w/ cleans 10:36

Comment #82 - Posted by: drewborn at October 22, 2012 9:30 AM

36:29
Scaled to 95#

My shoulders are killing me right now

Comment #83 - Posted by: Robbert Boukens at October 22, 2012 9:38 AM

M/27/210/5'11 First time snachting so I concentrated on form rather than weight. 125lbs

13:55

That being said tommorow could be a day off!

Comment #84 - Posted by: Francis at October 22, 2012 9:39 AM

Huge thanks to Matt, Kimmy, Neal, and Chris. These guys know so much about Crossfit, but their ability to teach that stuff to others is truly amazing. I wish I could sit through another class this weekend. Hey maybe I'll get to. Test? Ha ha

Scaled up... 135# on both. What a beast. Snatches got shaky on the shoulders, clearly a weakness! Good WOD.
Any idea if knee wraps will help me. I have a totally rebuilt knee from football? It's still weak. I'm tryin to push range of motion, but it hurts!
Thanks for the help

Thanks to the Level 1 Chicago crew, Joe D, Lindsey, Joe, and Dave for an outstanding seminar this past weekend. They all did an awesome job and shared some great tips. Great learning experience from great athletes/coaches :)

Comment #102 - Posted by: Hannah at October 22, 2012 3:26 PM

m/38/163/5'10"

25:10

scaled to 90#

must work more on the snatches.

Comment #103 - Posted by: LMM at October 22, 2012 3:28 PM

m/38/163/5'10"

25:10

scaled to 90#

must work more on the snatches.

Comment #104 - Posted by: LMM at October 22, 2012 3:28 PM

m/26/6'3"/207

Push Press - 115lbs

Snatches were a nightmare, so shakey at the bottom of the catch, really need to work on the technique.

Scaled snatches to 65lbs to maintain form.

Definitely my biggest crossfit weakness, long road ahead of me!

Comment #105 - Posted by: James O'Reilly at October 22, 2012 3:29 PM

m/42/5'8"/175

push press as Rx'd
shuttle run as Rx'd
Squat snatch--that's another story.
Tried two rounds at 105# 2nd round-form fell apart, went to 3 rounds at 65# felt really happy with the form and it was another great WOD.

24:40

Comment #106 - Posted by: Mike A. at October 22, 2012 3:33 PM

CrossFit PARK CITY! I could have gone somewhere closer to take the cert L1 course, but I wanted to do it with style, i.e. "The Legend", Strongest man in CrossFit, #2 Fittest Man on Earth and the sweet Kimmy who likes to no rep these athletes. It did not dissappoint, thanks to them and everyone else, I'm way more equipped now to take my love for CrossFit to someone else. p.s. I hope Spealler did some artwork for Eric for payback!

Comment #107 - Posted by: Todd at October 22, 2012 3:36 PM

m/39/229/5'9"

Morning: yesterday's WOD
RX'd 11:10

Afternoon: today's WOD
sets 1,2,3 55lb DBx2
sets 4,5 50lb DBx2
17:15

Comment #108 - Posted by: MarSayoh at October 22, 2012 3:55 PM

Thanks to Joe, Joe D., Dave, and Lindsey for the amazing experience this weekend at River North Crossfit in Chicago.

Thanks to the crew at CrossFit X Factor in Portland, OR! An amazing group of instructors with awe inspiring knowledge. If you have the chance I would pick CrossFit X Factor to do your level 1 cert. The owner Chris is a great instructor and trainer. Jesse, Nadia, Tommy, Jason and Kurtis were all great at getting the technical points accross in a way that you could grasp. All in all, I am very satisfied with my experience at the level 1 cert. Learned a ton and now I am even more stoked to be a part of the CrossFit community! Now to see if I passed... :)

Comment #121 - Posted by: Kayla at October 22, 2012 6:08 PM

Great Level 1 at Crossfit NYC. Special thanks to Boz, Keith, Rob, Abi and Andre. Hope to see you all in the future.

Comment #122 - Posted by: Brian K at October 22, 2012 6:16 PM

Shout out to CF ATL for hosting level 1 this weekend. Y'all were awesome and I appreciate the opportunity to learn from all star competitors and coaches! Thanks a million!

Comment #123 - Posted by: Katie R at October 22, 2012 6:19 PM

m/40/6/195
Scaled squat snatches to 95#
18:57

Comment #124 - Posted by: Jeremy A. Olive at October 22, 2012 6:28 PM

12:40 rxd, holy tight back

Comment #125 - Posted by: Manny at October 22, 2012 6:29 PM

M/33/166/5'6

Scaled 95# push press
Shuttle Run- Rx
Scaled 45# plate Squat Snatch

17:43

Comment #126 - Posted by: Aldo Villasenor at October 22, 2012 6:32 PM

I appreciate the great coaches and fellow crossfitters I came across this weekend at crossfit Atlanta cert. Coaches had great knowledge and energy! Thanks guys!

Comment #127 - Posted by: Eddie at October 22, 2012 6:54 PM

2012-10-22: Sub 10rnds: (6/20m/4)@95#. 18:19.

Comment #128 - Posted by: gs at October 22, 2012 7:00 PM

14:38 Scaled to 95#. Short but very intense. I think Tyler cheated!! Lol

Comment #129 - Posted by: Todd walters at October 22, 2012 7:12 PM

scaled to 95#

23:45

was not going deep enough in the squat; should have scaled further to concentrate on form

Big thanks to Lindsey, joe d, joe and Dave at the Chicago L1 seminar this weekend! So much great information from inspiring athlete/ coaches! I already used the MU technique cues we learned today in class! Thanks so much!!

Level 1 course was an amazing experience, loved the coaches, training... well everything about the experience. Thank you to the coaches Justin, Zach, Michelle, Conner, Jason and Nick you all were wonderful I learned so much. Also thanks to Crossfit Max Effort for letting us use your facility for our training! 1, 2, 3 Hell Yah!

Comment #136 - Posted by: Cassie at October 22, 2012 8:55 PM

Thanks to Stephanie, Spencer, Charie, Zac, Chase, and Dean. Had a awesome time in San Antonio with everyone in helping us improve ourselves and how to help others.

Comment #137 - Posted by: Victor P. at October 22, 2012 9:02 PM

Thanks to CFME and the Level 1 instructors in Las Vegas. I was impressed with the fluidity of the class and personal attention with 50 students. The theory and methodology behind crossfit is now very clear to me and I am even more excited to share its benefits than before the class. I just got back to Colorado and can't wait to work out at my box. I also look forward to my next visit to Vegas. Also thanks to the instructors for speaking so loudly over the noise of the airport and sports center. Besides the noise, the facilty was great.

Thanks to EC, Dave, Bobbi, Mel, Jon and Joe for the world class coaching and instruction at Crossfit Southie in Boston. Every staff member had a unique presence and coaching style but all were extremely effective at getting the students to move well.

Comment #151 - Posted by: Ryan M. at October 23, 2012 6:06 AM

m/48/6'/180

15:14

had to drop the snatch to just a training bar to get the technique right. did the reps just had to use the 15kg bar, struggled to get the shoulders back and up, needs working on. Did the press all ok and the sprints were just a rest for the shoulders!

19:55
Tough time with numerous fails on squat snatch which added lots of time.

Comment #154 - Posted by: mlt at October 23, 2012 6:32 AM

19:55

Comment #155 - Posted by: mlt at October 23, 2012 6:32 AM

Snatch -115# was impossible, did one set at 95 (took me 8 minutes to do the first round) one set at 45 (too light), went up to 65#, then 75# unbroken for a good hard set. Scaling is hard sometimes. The rest Rx'd. Push-presses felt really good. First three sets unbroken.

22:23

Comment #156 - Posted by: Paul Daniel at October 23, 2012 6:38 AM

M /31yrs/190lbs/5'8"
As Rx'd: 25:50
Great workout, I must improve my muscle endurance! It was tested for sure by this workout!!

Comment #157 - Posted by: Chris Wright at October 23, 2012 6:45 AM

Thank you to the folks at CrossFit ATL for hosting a great course this weekend. The excellent team of Mike G, Bethanie, Rory, James, and the badass Leah P. could not be beat! Thanks so much guys for keeping the psych high all weekend and letting us steal so many of your great methods.

Crossfit Atlanta was awesome. The trainers were amazing and I feel like I can take what I learned and apply to our 101 members when they begin there new journey with crossfit. Thanks again Crossfit Atlanta for being awesome.

Comment #164 - Posted by: Stephen Roy at October 23, 2012 9:41 AM

16:42 as rx
Snatches were broken due to balance and shoulder mobility. 4 sets of 2 reps per round.

Hard WOD, but super fun. This was all about the squat snatches. 115 was heavy enough I needed to break these from the get-go. But compared to 135, these felt much easier - particularly in lowering the weight. I had a couple misses, most of them when I was trying to stay in hook grip and just couldn't keep the correct shoulder rotation while doing that. On one of those reps, I tried to catch it coming down and smashed my thumb into the bar instead. Not bad, but enough to bleed - and the pressure from hook grip made it bleed more. Had to run inside to re-tape the thumb after that. Unbroken push press. Rounds were ~ 2:00 / 2:30 / 3:30 (bloody thumb round) / 3:00 / 2:30.

Thanks to Crossfit USD and all of the HQ staff for such an incredible weekend of training! As someone who's only been in a garage gym/neighborhood environment, it was so exciting to be in big group wods and get that type of encouragement and instruction coming from every direction. I've learned so much in the last two days, now I just need my first student to share all the information.

Had an awesome time at Crossfit Max Effort. Level 1 trainers fantastic job.

Comment #185 - Posted by: Shawn S. at October 23, 2012 8:55 PM

scaled to #95lbs

21:12

M/25/130#

@176

Man! if this is your first time in crossfit and you had that time, you should be super human's brother! Maybe you did the work out correct, but if you want to check if you did it right, you could check the WOD video in the main page just under the picture. Cheers!

Thanks to CF ATL for the use of the box but super shout out to the AWESOME trainers Bethanie, Mike G, Leah, James & Rory!! You guys were awesome and i had a blast all weekend! Didn't want it to be over! Hope to see you guys again in the future! Your energy and knowledge was GREAT! thanks again!

Comment #195 - Posted by: Kevin at October 24, 2012 1:25 PM

32:05 subbed 95#

Comment #196 - Posted by: cscarr52 at October 24, 2012 1:48 PM

M/37/5'11"/190lbs

as rx'd - 18:25

need to work on squat cleans.

Comment #197 - Posted by: Casey Ray at October 24, 2012 2:32 PM

5rds
Push press @ 95 lbsx12
10 burpees.
Front squats @95lbsx 8

28:40

Comment #198 - Posted by: c-los at October 24, 2012 3:59 PM

F/51/5'6/125
21:30
PP 55# unbroken
SS first set 55 second third and fourth 45#
Fifth set 35# much better form

Felt good but struggling to get depth on the squat clean. I was not going deep enough.

Comment #211 - Posted by: Gravy at October 26, 2012 7:10 AM

M/ 38/ 134 lbs/ 5'-6"
I did this one using only 95 lbs to use good technique and to keep a decent pace up.
I did this in 20:45
I will use 105 lbs next time.
Overall good form on the squat snatch. I went light to keep on good form and to keep up pace.. to see if or how the form would break.. that would show me more of where I should be focusing on my snatch.
I should just go a little heavier next time.
PP was pretty easy overall.
I was a bit sore and stiff from the heavy Angie, so went with 95 lbs.
Good WOD.

Comment #212 - Posted by: Anton at October 26, 2012 7:48 AM

TRAINING AT PEAK 360 was AMAZING, wish it would last longer but I really do feel 75% more confidence when coaching now! I need more practice but that will come with time. Thanks to the RED Shirts, Nicole, Russell, Austin, Lance, Andy and Chris. You guys were solid with all your knowledge. God bless, and hope to see you all in the future again! PS, I passed :D! Party Time.

Comment #213 - Posted by: Jenny P at October 26, 2012 11:11 AM

51/M180
Sub'd
55 PP & Squat

Comment #214 - Posted by: Zim at October 26, 2012 3:51 PM

21:47
Subbed 10 double-under for sprints.
Not proud of time or Squat Snatch form after the second round, should have scaled down to 95# and worked to get deeper.

I will be at a L1 cert next weekend any advice to prep? Been doing CF on my own in my garage so I usually don't push as hard because its just me. I'm gonna start reading the manual but what should I prep for physically?